The Ultimate Guide to Mangoes: From Health Benefits to Delicious Vegan Recipes
Health Benefits of Mangoes
How to Choose and Store Mangoes
How to Ripen Mangoes
Popular Mango Varieties
Vegan Mango Smoothie
A vegan mango smoothie is a delicious and healthy way to start your day. This simple recipe requires just a few ingredients and takes less than 5 minutes to make.
Ingredients:
- Two ripe mangoes, peeled and chopped
- One banana
- One cup of almond milk
- One teaspoon of honey (optional)
- One cup of ice
Instructions:
- Add the mango, banana, almond milk, honey (if using), and ice to a blender.
- Blend until smooth and creamy.
- Pour into a glass and serve immediately.
Tips for making the perfect smoothie:
- Use ripe mangoes for the sweetest and most flavorful smoothie.
- Experiment with different types of milk (e.g. soy milk, oat milk) to find your preferred taste and texture.
- Add a scoop of protein powder or some spinach to boost the nutrition content of your smoothie.
Vegan Mango Lassi
Vegan mango lassi is a traditional Indian drink made from yogurt, mango, and sugar. This vegan version uses coconut yogurt and is just as delicious as the original.
Ingredients:
- Two ripe mangoes, peeled and chopped
- 1 cup of coconut yogurt
- 1/4 cup of sugar
- 1 cup of water
- 1/2 teaspoon of cardamom (optional)
Instructions:
1. Add the mango, coconut yogurt, sugar, water, and cardamom (if using) to a blender.
2. Blend until smooth and creamy.
3. Pour into glasses and serve immediately, garnished with a sprinkle of cardamom or a few mango chunks.
Tips for making the perfect lassi:
- Use ripe mangoes for the sweetest and most delicious lassi.
- Adjust the sugar to your preferred sweetness level.
- For a thicker lassi, use less water and add some ice.
Vegan Mango Sorbet
Vegan mango sorbet is a refreshing and healthy dessert perfect for summer. This straightforward recipe necessitates only a minimal number of ingredients and does not require the use of an ice cream machine.
Ingredients:
- Four ripe mangoes, peeled and chopped
- 1/2 cup of sugar
- 1/2 cup of water
- Two tablespoons of lemon juice
Instructions:
- In a saucepan, boil the sugar and water over medium heat, constantly stirring until the sugar has dissolved.
- Remove from heat and let the syrup cool.
- In a blender, puree the mango and lemon juice until smooth.
- Stir in the cooled syrup and mix well.
- Transfer the mixture to a shallow dish and allow it to freeze until it becomes solid.
- Scoop the sorbet into serving dishes and serve immediately.
Tips for making the perfect sorbet:
- Use ripe mangoes for the sweetest and most flavorful sorbet.
- For a smoother sorbet, strain the pureed mango mixture before stirring the syrup.
- Experiment with different fruit combinations, such as mango, raspberry, and passionfruit.
Vegan Mango Chili
A vegan mango chilli is a sweet and spicy dish perfect for dinner. This flavorful recipe is easy to make and can be served with rice or your favourite grain.
Ingredients:
- Two tablespoons of oil
- One onion, chopped
- Two cloves of garlic, minced
- Two ripe mangoes, peeled and chopped
- One red bell pepper, chopped
- One can of black beans, drained and rinsed
- One can of diced tomatoes
- One tablespoon of chilli powder
- One teaspoon of cumin
- Salt and pepper to taste
Instructions:
- In a large pot, heat the oil over medium heat.
- Add the onion and garlic and cook until soft and fragrant.
- Add the mango, red bell pepper, black beans, tomatoes, chilli powder, cumin, salt, and pepper.
- Stir to combine and bring to a simmer.
- Reduce heat to low and let the chilli cook for 10-15 minutes until the mango is soft and the flavours have developed.
- Serve hot with rice or your favourite grain.
Tips for cooking the perfect chilli:
- Use ripe mangoes for the sweetest and most flavorful chilli.
- For a thicker chilli, puree some mixtures with a blender or immersion.
- For a different texture and flavour, experiment with different types of beans, such as kidney beans or chickpeas.
Vegan Mango Avocado Toast
A vegan mango avocado toast is a delicious and healthy breakfast or snack that is easy to make. This simple recipe requires just a few ingredients and takes less than 5 minutes to prepare.
Ingredients:
- Two slices of whole-grain bread
- One ripe avocado, mashed
- One ripe mango, peeled and sliced
- Salt and pepper to taste
Instructions:
- Toast the bread until golden brown.
- Spread the mashed avocado evenly over the toast.
- Arrange the mango slices on top of the avocado.
- Sprinkle with salt and pepper to taste.
- Serve immediately and enjoy!
Tips for making the perfect mango avocado toast:
- Use ripe avocado and mango for the creamiest and most delicious toast.
- Add some spices or herbs, such as cumin, chilli powder, or cilantro, for extra flavour.
- Experiment with different types of bread, such as sourdough or rye, for a different texture and taste.
In conclusion, vegan mango recipes are a delicious and healthy way to enjoy this sweet and juicy fruit. Whether you're looking for a refreshing drink, a satisfying dessert, a flavorful dinner, or a quick breakfast, there is a vegan mango recipe for everyone. Try these simple and delicious recipes and enjoy the fantastic taste of mango all year round!